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Gentle stretching

Six gentle stretches for your neck, back, chest, sides and legs, most of them done sitting on a chair.

About 5 minutesFrom Module 4, Movement and exercise

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The exercises

  • Neck turn

    Gently moves your neck from side to side.

    Time: About 1 minuteLevel: Gentle Can be done sitting

  • Upper body twist

    Gently turns your upper back and waist.

    Time: About 1 minuteLevel: Gentle Can be done sitting

  • Chest stretch

    Stretches the front of your chest and shoulders.

    Time: About 1 minuteLevel: Gentle Can be done sitting

  • Side bend

    Stretches the sides of your body.

    Time: About 1 minuteLevel: Gentle Can be done sitting

  • Back of thigh stretch

    Stretches the back of your thigh.

    Time: About 1 minuteLevel: Gentle Can be done sitting

  • Calf stretch

    Stretches the back of your lower leg. Good after a walk.

    Time: About 2 minutesLevel: Gentle

Transcript

Here are six gentle stretches. Stretch slowly. You should feel a gentle pull, never pain. Stop if it hurts, or if you feel dizzy or unwell. You can stop at any time.

First, the neck turn. Sit tall with your shoulders down. Look straight ahead. Slowly turn your head towards one shoulder, as far as feels comfortable. Stop if you feel dizzy. Hold for five seconds. Keep breathing. (pause) Turn back to the middle, then to the other side. (pause) Do three on each side. (pause)

Next, the upper body twist. Sit tall with your feet flat on the floor. Cross your arms and put your hands on your shoulders. Keep your hips still. Slowly turn your upper body to one side. Hold for five seconds, then turn back to the middle. Keep breathing. Now turn to the other side. (pause) Do five on each side. (pause)

Now, the chest stretch. Sit near the front of the chair, away from the back. Pull your shoulders back and down. Open your arms out to the sides. Push your chest gently forward until you feel a stretch. Hold for five to ten seconds. Keep breathing. Then relax. (pause) Do this five times. (pause)

Next, the side bend. Let your arms hang by your sides. Slowly slide one hand down the side of your leg. Keep your hips still. Do not lean forwards or twist. Go only as far as feels comfortable. Come back up, and bend to the other side. (pause) Do three on each side. (pause)

Next, the back of thigh stretch. You can stand, or stay sitting. Hold the back of a chair, or rest your hands on your bent leg. Put one heel forward on the floor, toes up. Keep that leg straight. Bend your other knee a little and push your bottom back. Lean forward a little with a straight back, until you feel a stretch. Do not bounce. Hold for ten seconds. Keep breathing. (pause) Change legs. (pause) Do two on each side. (pause)

If you stay sitting, sit near the front of the chair. Stretch one leg out with the heel on the floor. Sit tall and lean forward a little.

Last, the calf stretch. Stand facing a wall with your hands on it. Step one foot back. Keep that leg straight and the heel on the floor. Bend your front knee until you feel a stretch. Do not bounce. Hold for fifteen seconds. Keep breathing. (pause) Change legs. (pause) Do three on each side. (pause)

Well done. Stretching gently like this can help your body relax.

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